3/26/14

A. Push Jerk - build to tough TnG triple; rest 2min (NTE 4 sets)

+

Airdyne - 2min for cals

Rest 2min

+

10 STOH @ 135#

10 Box Jumps @ 24""

Rest 20sec

x5

+

Rest 2min

Airdyne - 2min for cals

NOTES: 

A- 245x3

Cal1- 49

R1- 0:26

R2- 1:25

R3- 2:32

R4- 4:14

R5- 5:41

Cal2- 44

Times include 20 sec rest. Rested a little more during later sets. Quads were on fire. 

3/25/14

A. Power Snatch - 4 x 1.1.1.1.1 @ 165-185#; rest 20sec + 3min

B. TnG Snatch Grip DL @31x1 - 3 x 5-6 TOUGH reps; rest 3min

+

400m Run @ 85% effort

12 Hang Power Snatch @ 75#

12 No-push-up Burpees

Rest 2:30

x3

+

400m Run @ 85% effort

12 2arm DB GTOH @ 45# ea hand

12 Box Jumps @ 24""

Rest 2:30

x3

NOTES: 

A- 165,175, 2x185

B- 245/ 5-5-6

    400m Set 1

R1- 2:32

R2- 2:40.68

R3- 2:37.47

    400m Set 2

R1- 3:18.56

R2- 3:09.53

R3- 3:01.16

All in all felt pretty good. Snatches were easy. Deads were a little saucy and killed my thumbs. And on the second set of 400m runs I changed up my form for the G2OH the second round. 

3/24/14

WOD 14.4.2

NOTES-

Got pure pressured by the team to repeat the Wod from Saturday. Still got gassed and couldn't get the score I wanted but got 10 muscle ups. 4 better than my previous score.

3/23/14

-REST-

Would possibly call this an active rest day. Went to the fair and spent 4 hours walking and running around, good day though. Didn't feel much fatigue at all.

3/22/14

OPEN WOD 14.4

NOTES:

Row-2:30

TTB- 15-10-10-8-7

WB-15-15-10

PC- 10x3

MU- 8reps

Over was gassed and couldn't get myself back up on the rings

3/21/2014

Workout 14.4 Prep and Mobility

NOTES:

14.4 Gameplan

14 minute AMRAP:
60-calorie row ***finish in under 3:00

50 toes-to-bars. ***set of 15-10-10-8-7

40 wall-ball shots, 20 / 14 lb.*** 15-15-10

30 cleans, 135 / 95 lb.*** sets of 3

20 muscle-ups ***sets of 2 (and on the last rep of each set drop from the top instead of the bottom where I usuall do a little swinging hang then drop... To save my shoulders)

-TODAYS MESS AROUND SESH -

Test out cal row

Shoulder & forearm smash with BB & lacross ball

Quad & squat stretch w/ band work

Wallba tech. Working on keeping my elbows in to save my shoulders

3/20/2014

Mar-20

Airdyne - 10min @ Z1

Rest 3min

+

10min AMRAP @ 85% effort

6 Power Cleans @ 135#

9 TTB

12 Wallball @ 20#

+

Rest 3min

+

Airdyne - 10min @ Z1

NOTES:

Score- 5rounds + 17 reps (2 wall balls)

Got pretty right in my quads and forearms/upper bicep. 

3/19/2014

-Active Rest Day-

NOTES: 

Went for a long bike ride, messing with the high and low gears on my mountain bike. 

3/18/2014

Mar-18

A. Front Squat @20x1 - 3,3,2; rest 3min (heavy across)

B. Muscle-up - 10 reps for time x3; rest 3-4min as needed

+

400m Run @ 85% effort

15 CTB Pull-ups

Rest 2min

x3

+

500m Row @ 85% effort

15 HSPU

Rest 2min

x3

NOTES:

A- 275x3/ 295x3/ 305x2

B- 36.15sec/ 34.09sec/ 38.32sec. All unbroken.

Run/C2B

R1- 2:10.94

R2- 2:13.53

R3- 2:11.63

Row/HSPU

R1- 2:28.56

R2- 2:50.66

R3- 2:29.90

Pull-ups felt awesome unbroken and fast. 

Legs didn't feel amazing on the end of each row and my ryrthem on my HSPU's isn't as good as I want.

4/17/2014

Mar-17

A. Power Clean - quickly build to tough single

B. Power Clean - 3 x 1.1.1.1.1 @ 85% of ""A""; rest 20sec b/t singles + 3min b/t sets

+

For time:

100 Burpees

40 TTB

20 Muscle-ups

NOTES: 

A- 275

B- 235 felt good

Wod- 16:29.19

Paced the burpees too much and got a little burnt out on the muscle ups bit never did less than 2 when I got up.

4/16/2014

-REST DAY- 

NOTES:

Mobility and homework day

4/15/2014

Row - 2000m @ 85% effort
Rest 3min
+
4x
30sec AMRAP - STOH @ 115#
30sec Rest
30sec AMRAP - TTB
30sec Rest
30sec AMRAP - Power Cleans @ 135#
30sec Rest
+
Rest 3min
+
Row - 2000m @ 90% effort (should be faster than 1st 2k)

NOTES:

Row1- 7:37.8

R1- 18-12-7

R2- 12-13-8

R3- 11-10-6

R4- 11-11-7

Row2- 7:36.1

Clean didn't feel as fluent as I wanted and the 2nd row hurt big smiles though glad it's over.

4/14/2014

Open 14.3

NOTES: 

Total reps: 147 split time- 5:42

Felt good, know I can get more was going to repeat Monday but chose not too

3/13/2014

-Rest and Prep for 14.3-

NOTES:

Mobility- Mashing calves and stretching hips and back.

Light row / run.

3/12/2014

A. Deadlift - build to TnG 3RM; rest as needed + 15min AMRAP 15 KB Swings @ 62# 15 Burpees 15 Box Jumps *record split time for every round NOTES:  A- 450 for 3. Got 475 for 2 but grip slipped and when I tried it again I felt my back rounding on the first rep. B- 5rounds + 34 reps (4 box jumps) -Splits- 1:46 3:59 6:52 10:19 13:24 + finishing with 4 box jumps (24in box) (55lb KB)

3/11/2014

Airdyne - 10min @ Z1 + 15x Airdyne - 30sec @ 80-85% effort Airdyne - 30sec @ slow-spin recovery + Airdyne - 10min @ Z1 + Mobility work NOTES: Finally feeling like I'm gauging my % of effort as I should. Airdyne still blows out my quads and arms but feels good to finish those hurtful intervals. Also working on controlling my breathing and being more aware when I'm not on. Rolled out on the foam roller after I finished focusing on my quads and upper back. The Heed supplement seems to be working well! not feeling lathargic half way through Wods.

3/10/2014

Repeat of Open Wod 14.2

NOTES:

Score- 244 

Changed up my form and got through the round of 16. Think I could have squeezed out a couple more reps but a huge improvement from Saturdays score of 196.

3/9/2014

Rest/Mobility Day

NOTES:

A little tighter than I thought I was going to be. Plan of attack for tomorrow's 14.2 repeat.  

- relax on C2B... Focus on only going as high as I need too using more kip less arm pull.

- focus on great form for the OH squats... Might try OLY's even though I haven't used them in about a year. 

- not going to stop untill I get past the last the round of 16+ fighting every last rep in the set of 18's

3/8/2014

Open Wod 14.2 

NOTES:

Score- 196

Strategize for pull-ups to be in these sets. Forearms were blown and had to go to Kipling instead of butterfly on my last couple C2B.

6-4 

6-6

6-4-4

6-5-5

OH squats all unbroken but not very good form... Surprised about that.

3/8/2014

Open Wod 14.2 

NOTES:

Score- 196

Strategize for pull-ups to be in these sets. Forearms were blown and had to go to Kipling instead of butterfly on my last couple C2B.

6-4 

6-6

6-4-4

6-5-5

OH squats all unbroken but not very good form... Surprised about that.

3/7/2014

Open 14.1 Prep/Skill - NON FATIGUING

NOTES: 

Mobility and Prep

Mashing forarms & shoulders. 

Worked on opening up my hips and a slow row.

3/6/2014

A. Push Jerk - build to 1RM; rest as needed
B. Push Jerk - 30 reps for time @ 77% of "A"
+
Airdyne - 3min for max cals

NOTES:

A: 265 PR. Tried 275, 4times... Almost locked out. Should have got it.

B1: 30 reps@ 205/ %77. 9:50. 10reps unbroken then 5's... 3.. 2... And sets of 1. 

B2: 3min max cals.. 78cal

3/5/2014

A. Front Squat @20x1 tempo - build to 1RM; rest as needed
+
EMOM for AMRAP
7 Thrusters @ 75#
7 Pull-ups (NOT CTB)
7 Burpees
*record total number of minutes completed....test stops when you cannot complete all 21 reps within the minute

NOTES:

A- PR @325. Felt like the tempo hurt rather than helped my score.

B- 7 rounds +19reps. Felt out of breath and slight bit muscle fatigued ( suprised I fatigued being such light weight) 

3/4/2014

Airdyne - 10min @ Z1
+
6x
Airdyne - 60sec @ 80-85% effort
Airdyne - 30sec @ slow-spin recovery
+
Airdyne - 10min @ Z1
+
Mobility work

NOTES: 

Hammies got a little tight on the last 2-3 rounds of 80-85% effort. 141 cal in total for the interval Airdyne.

Mobility work on hamstrings and forearms. Mashing and rolling. 

3/2 Open Wod 14.1 Repeat

Open Wod 14. Repeat 

10min AMRAP

30 Dubs

15 Power Snatches (75)

NOTES:

Score: 321

Really wanted 345.

Probably could have got it but stepped on my rope last round when I was picking it up and dropped it...

Did mostly muscle snatches working on punching the bar up. Form felt 100% better. Forearms and shoulders were taxed. Surprisingly not beat up even though I hit it hard twice. 

3/2 Rest

-Rest- 

Did an hour of paddle boarding with the Canes Crossfit Club and rolled out later at Peak

3/1 Open 14.1

Open Wod 14.1 

30 dubs

15 snatches (75)

10mim AMRAP

NOTES: 

Score- 300

Snatches were very inefficient going to tackle this again on Monday and shoot for 345

2/28

Open 14.1 Prep/Skill - NON FATIGUING

NOTES: 

Mobility on calves ,forearms, and shoulders.

20dubs + 10 snatches (75) 3 rounds moderate pace. 

Felt good.